1. Start in a kneeling position preferably on a pad with your ankles secured
2. Go forward in a slow and controlled manner until you fall forward
3. Use your hands to catch yourself
4. Push yourself back up using your arms to return to the starting position
In the starting position, you can lean forward slightly into hip flexion. But if you do, you need to maintain that same hip angle as you lower down. If you don’t have a partner to secure your ankles, you can get creative and use a couch or a barbell or any other alternative to secure them.